More exercise is better than none; if you currently do not exercise, the initial goal is to begin and try to find time in your day to exercise and slowly build up duration and frequency.
According to Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults, the recommended amount to exercise each week is to accumulate 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes vigorous-intensity (The Department of Health, 2019). It is also recommended to complete muscle-strengthening at least two days each week (The Department of Health, 2019).
The physical activity completed these days can range from a walk, jog, sport, yoga, hiking, exercise session or many more. The two sessions a week should incorporate weightlifting or resistance exercises targeting each major muscle group regarding muscle strengthening.
With all of this in mind, the goal is to complete between 150 and 300 minutes of exercise each week. It is ideal for splitting this up into physical activity or workouts ranging from 30 to 60 minutes 3+ days each week. The most important notion to take from this is to do what you can each week and try to build it up towards the recommended guidelines each week and create a healthy routine for yourself.
Not sure where to start? Contact Fitness Forever today to begin www.fitforever.com.au
Jackson Cockerill (Exercise Physiologist)